ROW 4000M FOR TIME

Row 4000M For Time

If dropped off on an island with only one piece of equipment I would have little argument in selecting the C2 Rower.

KNEES TO ELBOWS /THRUSTERS

5 Rounds of
Hanging Knees to Elbows 21, 18, 15, 12, 9 Reps
DB Thrusters 21, 18, 15, 12, 9 Reps

Male Athletes 35lb DB/ Female Athletes 25lb DB)

L-PULL-UPS,DIPS and MORE

40 Dips
50 L Pull-ups
60 Wall Ball Shots (Male Athletes 20lb Ball/Female Athlets 12lb Ball)
70 Box Jumps (20" Box)

SWING AND RUN

How many complete rounds can you complete in 20 minutes?

21 reps DB Swings (Male Athletes 55lb DB/Female Athletes 30lb DB)
400M Run

BUMPER PUSH-UPS & SUSPENDED PULL-UPS

10 Rounds for Time

10 Bumper Push-ups (Male Athletes-45lb Bumper plate on the back /Female Athletes-10lb Bumper Plate on the back. You can use a spotter to place the bumper plate between the shoulder blades)

10 Suspended Pull-ups

LEARNING THE KIPPING PULL-UP

The upper limit of pull-ups can be increased a conservative 10-20% by learning the kipping movement. Athletes from the gymnastics world do this naturally and without thought. The rest of the athletic community needs some coaching assistance.

Olympian and coach Eva Twardokens provides an excellent 3:00 minute movie on the progressions into learning the power of this movement.

DEADLIFT

Deadlift

As your skill and experience allows, add weight to each round. In all cases, when your form erodes to a rounded back you are at your limit maximum for the day.

2-2-2-2-2-2-2-2

Your score is the sum of each round.

The deadlift represents one of the most functional and productive movements. From the time you begin to walk until the bitter end deadlifting will be an essential movement in your daily activities.

RUN & FUN

Run 400
Squat 70 reps
Run 400
Push-ups 50 reps
Run 400
Sit-ups 40 reps
Run 400
Pull-ups 30 reps

BOTTOM TO BOTTOM TABATA

TABATA
Pull-ups
1:00 Rest
Push-ups
1:00 Rest
Squats
1:00 Rest
Sit-ups

8 Sets of 20 seconds of work/ 10 seconds of rest. YOUR SCORE IS THE LOWEST NUMBER OF REPS COMPLETED DURING THE WORK INTERVAL

Advanced athletes will hold the following positions during the ten seconds of rest. You may sacrifice reps during the work portion but you MUST hold the assigned rest positions.
Pull-ups (hanging from bar)
Push-ups (top -plank hold elbow extended)
Squats (bottom position knee flexed)
Sit-ups (up-trunk flexed position)

FRAN

3 ROUNDS FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups

Load requirements 95lbs Males Athletes/55lbs Female Athletes

ROW-JUMP-RUN

Three Rounds for time......

Row 500
Box Jump 30 Reps
Run 400

CINDY

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OVERHEAD SQUAT & RUN

3 Rounds......

Dumbbell Overhead Squat 10r/10l
Run 400 Meters

CONGRATS AMERICA ON ANOTHER RECORD SETTING PERFORMANCE

Chronological aging is inevitable but now this inflating report on our battle of the bulge.

DEADLIFT JUMP-N-GRUNT

3 Rounds for time......

Deadlift 225lbs (21-15-9 reps)
Box Jumps (21-15-9 reps)
Knees to Elbows (21-15-9 reps)